C08182014

 In Competitors

BASIC:

A. Bench Press

5 @ 40%

5 @ 50%

5 @ 60% *all off 1RM last week

C. WOD

COMPETITOR:

A1. Back Squat 3 AHAP

A2. Back Squat 3 @90% x 2 sets

B1. Push Press 3 AHAP

B2. Push Press 3 @ 90% x 2 sets

C. Thruster.Power Jerk. Split Jerk, 1.1.1 x 5 sets; rest as needed

D. 30 seconds on, 90 second rest x 7 sets max burpee over bar *FAST/

 

GOALS:

BASIC: Deload week, go easy on strength, spend time on mobility, you guys need it!

Competitor: make sure you guys are grabbing a coach when doing these!

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